Back-Friendly Lifting Techniques

Any type of undue movement that puts excessive stress on your back can strain your muscles, damage your intervertebral disc and/or nerves causing back pain. Among many activities which can be harmful to your back (like standing or sitting for an extended period of time, incorrect stretching, sudden movements) improper lifting can generate different back issues. Therefore, it is very important to know how to properly lift objects to prevent back injuries.

In this article, we will discuss all types of lifting and how to perform them properly.

CROSS LIFT

Establish a wide base of support with one foot ahead of the other. Bend at the hips and knees, while maintaining the curve in your lower back. Always keep the object as close to your body as possible. As you lift the object, use your legs while you maintain the curve in your lower back.

KNEE LIFT

Drop your knee on one side with one foot beside the front portion of the object. Lift the object onto the thigh of your front leg. Stand with the object held close to your center of gravity. Then lift onto shoulder.

WIDE BASE LIFT

The wide base lift is used to lift objects that are heavy and large. First, a wide base of support is established with one foot slightly ahead of the other. Knees are flexed approximately 15 degrees. No bending of the spine should occur during the lift. The hips and knees are straightened as the lift is completed.

SHOULDER LIFT

Care should always be taken when lifting objects above your head. The object will be held close to the body. Your base of support should be shoulder width with one foot slightly ahead of the other. Use your arms to lift, maintain the curve in your back. As the object is lifted to the shelf, shift your weight forward on your front foot. When the object is on the shelf push it into place.

PARTIAL SQUAT LIFT – WITH AND WITHOUT SUPPORT

Your feet should be shoulder width apart, one foot slightly in front of the other. When performing this lift with support, one hand should be placed on the forward leg or on a fixed object (see illustration). As the knees bend and the body lowers, the lower back should be arched with shoulders erect. The lift is completed by moving the object close and pushing off with the supporting hand to a standing position. The partial squat without support is used for lifting heavy objects near knee height.

SQUAT LIFT

Feet should be shoulder width apart. Lower yourself into a full squat, lower back arched, knees bent. The object is lifted with the arms and held close to the body. The legs are used to complete the lift. This lift should not be done by individuals with knee problems. This lift should only be used when lifting small light items.

BALANCED LIFT

This lifting technique uses the lower extremity as a counter balance to protect the back. One hand is placed on a fixed object to support the upper body. Arch the back, bend at the hips and raise one leg behind your body. This will counter balance your upper body weight, and reduce the forward bending of the low back.

Remember poor body mechanics is a major cause of back pain and injuries. Use assistive devices or the assistance of others when lifting heavy items.

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